Monday

O’Hare CrossFit – CrossFit

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Movement Prep

A: Single Leg Push Prep (No Measure)

Two Sets

RNT Reverse Lunge x 5/Leg

Scap Pullup @3030 x 6-8 reps

Bird Dog x 5/side

Strength

B: Four Sets

Back Rack Reverse Lunge x 6/leg **Build to Heavy 6 at 95-100% RPE**

Rest 20 seconds

HEAVY Single Arm Dumbbell Row @1111 x 6-8/arm

Rest 75-90 seconds

Conditioning

C: Metcon (Calories)

Five Sets

Complete as many Cals as possible in 1 minute of:

Front Squat 2.4.6.8.10

Amrap Cals on AB in Remaining time

Rest 2 minutes btw sets

Front Squat

1. Set #1 – 2 reps Set #2 – 4 reps Set #3 – 6 reps Set #4 – 8 reps Set #5 – 10 reps

2. Decrease Load Each Set. Increase Intensity on Bike Each Round

Decompression

D: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg

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